If part of your healthy resolution is to experiment with plant-based lifestyles, try out a Vegan Buddha Bowl or Zucchini Pizza Slices with all of the tastes you love, and fewer processed ingredients. Even noodles can get the veggie-friendly treatment when you cook up a Squash Noodle Pad Thai for a low-carb alternative.

A common misconception about healthy eating is that you’ll be in the kitchen for hours preparing one meal…and that’s just not the case! Simply meal prep your dinners in advance, toss them in the freezer and heat when you’re ready to serve. You can savor a new flavor each night of the week with Marinated Simple Truth™ Chicken 7 Ways, or make Thai Spiced Meatloaf Muffins and freeze leftovers for another day.

If your family is embarking on this healthy adventure with you, create meals that are so tasty, the kids won’t notice all of the veggies they’re eating. Start the day right with vitamin-packed Savory Breakfast Hand Pies or a maple-infused Sweet Potato Breakfast Bowl.

Marinated Simple Truth™ Chicken 7 Ways

Marinated Simple Truth™ Chicken 7 Ways

Weekly meal prep is a breeze with quick and easy marinade treatments. Simply whip up one of the flavorful marinades below, slather it on Simple Truth™ chicken breasts, tenders or thighs and cook to your liking.

Divide the chicken into seven quart-size freezer bags, placing one pound of meat in each bag.

Mix individual marinade recipes and pour each over the bags of chicken. Seal bags well.

Label bags with name of marinade and date that it is made. Store in the refrigerator if you are eating the following day, or store in the freezer.

To prepare, thaw the marinated chicken in the refrigerator the night before you are planning to serve it. To cook, either grill, sauté or bake the chicken until it is cooked through, about 15-20 minutes. Refrigerate leftovers.

In a large Dutch oven or stockpot, heat olive oil and brown the bison meat until cooked through, using a large wire whisk to break up the meat as it cooks. Add the onions, garlic, peppers and sweet potatoes along with the spices and simmer while stirring until fragrant.

Stir in the black beans, tomatoes and beef broth. Cover and simmer over low heat for 45 minutes.

Savory Breakfast Hand Pies

Savory Breakfast Hand Pies

Bacon and eggs don’t need to be reserved for weekends only. Prep some savory breakfast hand pies in advance and store in the freezer and reheat for a warm and wholesome weekday breakfast. Change up fillings as you like using sausage, sautéed mushrooms and peppers, or tofu.

Preheat the oven to 375°F and line a baking sheet with parchment paper. Heat the butter or olive oil in a non-stick pan and pour in all but 1 tablespoon of the beaten eggs. The reserved egg will be used the egg-wash the hand pies. Cook the eggs over medium heat, stirring gently to scramble the eggs. Season with salt and pepper to taste.

Stir in the bacon and spinach to the warm eggs and cover for a minute or two to wilt the spinach. Stir in the cheese.

Roll out the pie crusts and cut each into 6 triangles. Divide the filling among 6 of the triangles, brush edges with egg wash and top with the remaining 6 pastry triangles. Seal edges with a fork and brush with egg wash and place hand pies on parchment lined baking sheet. Bake for 25-30 minutes until golden brown. Enjoy warm. If you are making these in advance to freeze, be sure to cool them sufficiently before wrapping and freezing. Reheat in the microwave or in the toaster oven.

Sweet Potato Breakfast Bowl

Sweet Potato Breakfast Bowl

Boost your breakfast with a bowl so delicious, you’ll never believe it’s packed with veggies! Sweet potatoes are loaded with nutrients, including Vitamins A, C, and B6 as well as manganese, potassium and dietary fiber. Grab a spoon, and eat your way to good health!

Preheat oven to 375°F. Place sweet potatoes on a baking sheet and prick all over with a fork. Roast for 35-40 minutes until completely soft. On another baking tray, roast the pecan pieces for 7-8 minutes and add the coconut flakes for the last 2 minutes of baking. Roast until golden.

When sweet potatoes are cool enough to handle, remove the skin with a paring knife. The skin can easily be pulled off using your fingers.

Mash the sweet potato and divide into 4 bowls.

Top each bowl with a half tablespoon of coconut oil and half of a teaspoon of the pumpkin pie spice. Mash together to integrate.

Vegan Golden Milk Spice Mix

Vegan Golden Milk Spice Mix

Turmeric is widely celebrated for its anti-inflammatory properties, and it’s becoming very popular as a nutritional supplement. This health-boosting spice is much more effective to consume as food rather than in capsule form. Combining turmeric with black pepper makes the healing properties more bio-accessible…even more reason to make this warm, spicy and tasty drink!

Melt ½ cup of the coconut oil in a medium sauté pan and add the ginger root, turmeric and black pepper. Heat until sizzling. Stir in the cinnamon, cardamom and cloves. Transfer the spice blend to a mixing bowl.

Stir in the remaining ½ cup coconut oil, the coconut sugar and stir to mix well. Pour into a glass storage jar and allow to cool at room temperature, stirring occasionally until set up, ensuring spices do not settle to the bottom of the container. Seal the container and keep in the refrigerator for up to 3 weeks, or keep frozen for up to 6 months.

To make a cup of golden milk, heat 1-1½ teaspoons of the spice blend in a small saucepan and add 8 ounces of almond, soy, hempseed or coconut milk and heat until warmed through.

Spicy Turkey and Spinach Bites

Spicy Turkey and Spinach Bites

New Year’s resolutions don’t mean you need to ban your favorite snacks… just make them healthy! These tasty bites are loaded with protein and nutrients, which keep your energy strong as you bite into the New Year.

Preheat the oven to 375°F. Heat the oil in a large sauté pan and add the onion, garlic, chili powder and chipotle powder. Cook until onion is softened. Stir in the baby spinach and cover for 2-3 minutes until the spinach is completely wilted. Transfer to a large bowl and allow to cool thoroughly.

Lightly oil a mini-muffin tin. Add the ground poultry, eggs and cheese to the cooled spinach mixture and scoop into mini-muffin tins. Bake for 15 minutes, until cooked through.

Remove the bites from the muffin tins and serve with a dip made by mixing mayonnaise, green onion and hot sauce. Refrigerate leftovers.

Preheat the oven to 375°F. Line a baking sheet with parchment paper. Mix the coconut oil and coconut sugar together until smooth. Stir in the protein powder, almond flour and baking soda until evenly mixed. Stir in the boiling water and mix until smooth.

Fold in the coconut chips, cocoa nibs and dried cherries.

Press the dough together gently until it stays together and scoop tablespoons of the dough 1” apart on lined baking sheet. Press cookies to flatten slightly.

Bake for 8-10 minutes until golden and set up. Allow to cool 5 minutes on baking tray before transferring onto a cooling rack. Store in an airtight container.

Tip: Cookies can be frozen if you want to keep them for longer than 3 days.

Thai Spiced Meatloaf Muffins

Thai Spiced Meatloaf Muffins

Embark on a Thai-inspired flavor adventure with simple-to-prepare meatloaf muffins! Make these in advance for an easy dinner tonight, or any time. Serve with cauliflower rice, fresh mint, cilantro and a coconut curry sauce.

Preheat the oven to 375°F. Brush 12 cups of a muffin pan with coconut oil.

Mix ground turkey, curry paste, eggs, coconut chips and green onions together in a large bowl until well blended. Divide into oiled muffin tins.

Bake for 20-25 minutes, until cooked through. Serve warm.

Tip: If preparing in advance to freeze for meal prep, allow the muffins to cool completely before wrapping and freezing.

Make it a meal: Make it a meal: Serve the warmed turkey muffins over cauliflower “rice”, 1 12-ounce bag Cascadian Farm riced cauliflower, and top with Simple Truth™ Red Coconut Curry Simmer Sauce or “Saffron Road” Lemongrass Basil Simmer Sauce 7-ounce package, warmed. Mix fresh chopped mint and cilantro with the cauliflower rice and serve with a lime wedge and a drizzle of Sriracha if desired.

Simple Truth™ Egg Roll Bowl

Simple Truth™ Egg Roll Bowl

Lighten up this takeout classic by ditching the wrapper and focusing on the star ingredient…cabbage! Cabbage is a nutrient powerhouse, and you can fix this bowl of goodness to your liking with the protein of your choice.

Heat the oil in a large Dutch oven or saucepan. Add the shallots, cooking over medium heat until golden all over, stirring continually and removing shallots as they are browned, setting them aside in a small bowl.

Mix the ground mustard and cold water together in a small bowl to make the mustard sauce and set aside.

When the shallots are removed, leave the oil and add the protein of your choosing. Cook, breaking apart with a wire whisk as needed and cook completely. Add the shredded cabbage, broccoli slaw, carrots, ginger, garlic, tamari and pepper. Heat until vegetables are just cooked. Stir in the bean sprouts and stir until wilted. Divide the cabbage mixture into bowls and top with the fried shallots, chopped peanuts, green onions and drizzle with mustard sauce. Refrigerate leftovers.

Preheat the oven to 400°F. Spread a large baking sheet with coconut oil and arrange the Brussels sprouts, carrots and bell peppers on the sheet. Roast until they begin to brown, tossing occasionally, about 20 minutes.

In a small sauté pan heat the sesame oil and add the mushrooms. Sauté until they begin to soften. Add the tamari and simmer, adding the tofu triangles to the pan and heat together with the sauce on low heat, turning the tofu to warm both sides.

To make the sauce, add all the ingredients except the boiling water and green onions to the blender. Blend, slowly drizzling in the warm water.

Assemble to bowl by dividing the rice into four bowls and topping with the vegetables, tofu, mushroom sauce, and drizzled with the tahini sauce. Sprinkle with green onions and a drizzle of Sriracha sauce if desired. Refrigerate leftovers.

Squash Noodle Pad Thai

Squash Noodle Pad Thai

Skip the noodles and opt for nutrient-rich veggie noodles instead! Pick up a spiralizer or a mandolin with a julienne blade for curly, low-carb noodles in a flash. Short on time? Look for pre-cut vegetable noodles in the produce section.

Mix the tamarind paste, Tamari, chili garlic sauce, garlic and coconut sugar together for the sauce. Set aside. Mix the tofu, turmeric and black pepper together in a small bowl.

Heat the sesame oil in a large nonstick skillet and sauté the tofu until lightly browned. Add the squash noodles and broccoli slaw and cook until just tender. Stir in the bean sprouts and all but ¼ of the green onions. Stir fry for a couple minutes.

Pour in the sauce and simmer about 3-5 minutes until veggies are just tender. Divide into 4 bowls and top with remaining ¼ cup green onion, fresh mint, cilantro and chopped peanuts.

Lentil Taco Meat

Lentil Taco Meat

The list of reasons to keep lentils on hand goes on and on. They’re high in dietary fiber, folate and magnesium and are inexpensive and easy to prepare. They fill your body with energy to burn while keeping blood sugar stable and your stomach satisfied. Prepare a big batch of this fiber-fortified filling and freeze for future taco meals.

Need a short cut? Use 3 cans (15 ounces each) lentils, rinsed and drained to shorten cooking time and omit the water.

Drain and rinse soaked lentils. Heat the olive oil in a large saucepan and sauté the onions with the salt until golden. Add the jalapeno, garlic, chili powder and tomatoes and sauté until fragrant. Add the lentils and ½ cup water. Cover and simmer for 30-45 minutes, stirring occasionally, adding more water if needed.

With a potato masher or an immersion blender, mash or puree about ¼ of the mixture to thicken, making sure to leave a majority of whole lentils.

Adjust seasonings to taste and serve warm in taco or tortilla shells.

Tip: Add your favorite taco toppings, including grated non-dairy or dairy cheese, sliced radishes, shredded cabbage, chopped cilantro, avocado and salsa. Refrigerate leftover lentils or freeze in containers if you will not eat it within three days.

8 Small Changes to Make a Big Difference in Meal Prep Ease

8 Small Changes to Make a Big Difference in Meal Prep Ease

Meal prep: a simple concept, really. Meal prep is all about planning several days’ worth of meals, making sure you have all the ingredients and doing as much pre-cooking, chopping, portioning and storing as possible ahead of time so that it’s simple to throw together meals in no time.

Though it may sound like you need the organizational skills of Martha Stewart to make this work, it really isn’t hard once you get the hang of it. And once you get into a rhythm that works best for you and your family, meal prepping can save you a lot of time—especially on busy weeknights.

Step up your prep

make patties/meatballs then freeze

cut up fruits and veggies

make rice, quinoa, etc., in bulk

cook proteins like chicken w/ basic seasonings

plan and list

single portions and big batches

bake protein and roast veggies

quinoa for sides and breakfast

one-pan meals

Try these meal-prep basics to simplify your life

Ready to try meal prep? Follow these pro tips:

If you’re new to meal prep, don’t be overly ambitious. Making just a few meals ahead of time is plenty for a beginner.

Make a plan and stick to it. Decide on what you’ll prepare, then check your fridge and pantry to see what ingredients you already have on hand. Make a list of what you need to buy, and don’t stray from your list.

If prepping for several days’ worth of meals, chart it out so you can keep track of what you’re having and when you’re having it.

Make sure you have enough room in your refrigerator and freezer for the items you’ll be preparing. You’ll also need plenty of storage containers and storage bags on hand.

Plan on roasting proteins, such as chicken breasts, in the same pan as potatoes and vegetables.

Hard-boil a dozen eggs to have on hand for quick breakfasts and on-the-go snacks.

Portion out snacks in small plastic bags so they’re ready to grab. This could be trail mix, cut-up veggies, crackers, pretzels, or fruit.

Prepare large portions of things like rice, quinoa, etc., to have on hand for several meals and/or freeze for later use.

Prep all the ingredients for favorite slow-cooker dishes and place them all together in a large storage bag. Then just pour them into the slow cooker in the morning for a hot meal at dinnertime.

Place cut-up fruits and other favorite smoothie ingredients in individual bags or containers and label them. Smoothies are ready in no time!

Double or triple recipes; divide into smaller portions and freeze for later use.

Buy things like ground beef or ground turkey when it’s on sale. Form into patties and/or meatballs and freeze for later use.

How to Store Your Meal-Prep Foods

How to Store Your Meal-Prep Foods

If you’re a fan of meal prep—getting ingredients for several meals ready in advance—you already know what a time saver it can be. There’s some effort up front, for sure. But once completed, you’ve got easy meals for days.

A key meal-prep step is making sure you’ve got the right containers to store everything in. Think freshness, organization, convenience and visibility when stocking up on containers. As meal prep becomes more popular, the selection of nifty containers is ever growing. Store your meals in style with these options:

Glass containers with plastic or silicone lids are ideal for storing just about anything. If you can buy a set that includes a variety of sizes, you’ll always have just the right container. And glass lets you store, reheat in the microwave, and eat right out of the same container…perfect for on-the-go eats! If you want to be uber-organized, you could use the different-color lids to color code your ingredients.

Sets that include both glass and plastic containers give you a nice variety, and the snap-on lids do a great job of keeping things fresh.

Try silicone containers that can go in the oven and the microwave safely. Some come with vented lids for reheating. Find a set that uses the same lids for both the glass and the plastic containers to eliminate digging for the right one.

Washable baggies are reusable and fantastic for storing things like salad greens or cut-up veggies. You’ll have salad fixings, a stir-fry or a vegetable side ready to cook at any moment – just open the bag, and dump the deliciousness into your salad bowl or cookware.

Try bento boxes to pack lunches, putting different foods into the separate sections – a sandwich in one compartment, cut veggies in another and some trail mix or fruit in a separate compartment. Airtight lids keep everything fresh.

Mason jars are beyond versatile, and they’re affordable, too—perfect for layered jar salads, yogurt and granola parfaits and more. Plus, they come in various sizes and in regular and wide-mouth versions.

Fill up a fridge snack bin with plenty of grab-and-go goodies. These clear plastic bins make everything easy to see and keep everything together in one spot. No more apples rolling around on the fridge shelf, and no more “whadda we got to snack on?” queries.

Try some of these ideas and see what suits you best, depending on how much storage space you have and how much meal prepping you do. Add to your container selection by looking for top-notch products on sale. And check the internet for more selections.

A Get ‘er Done Guide to Fridge and Pantry Cleaning

A Get ‘er Done Guide to Fridge and Pantry Cleaning

No reason to put off cleaning out the refrigerator and pantry. Just follow these tips and get the job done in no time.

There’s an expired half-empty bottle of juice in the back of the fridge behind the near-empty container of cottage cheese that’s turned an unappetizing shade of green. And was it last summer…or the summer before that you used half that bottle of barbecue sauce? Is the ketchup bottle stuck to the fridge door thanks to some leaky chocolate sauce?

And how about the pantry? Remember that time you needed bread crumbs for a recipe, and you only used half a cup? You saved the rest “for next time,” but next time still hasn’t come.

Whether this is an accurate depiction of your current situation, or you want to get the job done before it gets that bad, it’s time…time to clean out the fridge and pantry! But don’t carve out a whole day for this dreaded task. Cleaning is a breeze if you devote just 20 minutes a day for five days!

Day one: Don’t spare the spices. Get rid of old herbs and spices. If you’re not sure if they’re still good, just give them a sniff. If they don’t smell quite right—or if they don’t smell like anything anymore, toss them. Keep a list of what needs replacing. If you have more than one container of the same spice, consolidate them. Check your baking soda and baking powder, too. If they’re too old, they don’t work effectively in recipes.

Day two: Obliterate oils and grains. Use the sniff test for these items, too, and pitch anything that smells rancid or “off.” Look for signs of pantry moths or grain weevils.

Day three: Nullify the nuts and seeds. Once again, check for rancidity by tasting. For items that have been frozen, observe and taste for freezer burn.

Day four: Conquer the condiments. Just how long has that bottle of hot sauce been hiding out? When’s the last time you used that jar of pimientos? Toss out questionable fridge finds. Wipe drips off those you’re keeping, and give the fridge-door storage areas a cleaning with warm water and baking soda. Hunt down any forgotten leftover containers, too. The longer you wait, the worse it gets.

Day five: Face the freezer. Hellooooo in there! Get rid of those ice-caked hamburger buns from last summer. Say goodbye to the freezer-burned ice cream and that bag of shriveled frozen peas. Even in the freezer, nothing lasts forever. Put anything that is still good—but should be eaten soon—where you can see it.

One Chicken, Five Delicious Meals

One Chicken, Five Delicious Meals

You love to save money on groceries…who doesn’t? More and more people are turning to plant-based and non-meat foods not only as side dishes, but also as ingredients that make it easy to stretch one protein into several tasty and nutritious meals.

One roasted chicken can keep you satisfied for many meals if you plan strategically. Use your favorite recipe, or make it even easier and buy a rotisserie chicken. Either way, with some clever hacks and with the help of economical meal-stretching ingredients, you can be the next one-bird wonder.

First, a few tips:

Cut as much of the meat from the bones as possible. Depending on your meal plans, shred, slice, or cube the meat and refrigerate it in an airtight container. Or, if you plan on serving whole thighs, wings, or drumsticks for one meal, separate those parts and set aside.

Use your slow cooker to make chicken stock using the carcass. Just add water and any cut-up veggies you like, such as carrots, celery and onion to add flavor. You can use the stock for a soup recipe later in the week.

Keep in mind that the breast meat dries out faster than the dark meat when re-used in recipes.

And now for some meal ideas:

Day One (the day you roast your bird or buy a rotisserie chicken): Serve the thighs, drumsticks, and wings along with a simple vegetable and roasted sweet potatoes. Add a green salad if you wish.

Day Two: Use some of the chopped breast meat to make chicken salad. Add plenty of celery, onion, shredded carrot, chopped pickles, and/or dried cranberries, chopped apple, or grape halves—whatever you like. The addition of chopped almonds adds even more volume (and protein)—so you really don’t have to use much chicken to have enough salad for sandwiches., For a speedy dinner, serve the chicken salad sandwiches with soup and fresh fruit for a nutritious meal.

Day Three: Is it Tuesday? Then it’s taco night! Again, you can use minimum amounts of chicken when you add refried or black beans into the mix. Rice or quinoa can also bulk up the tacos, served on corn tortillas with salsa, sour cream, shredded lettuce, chopped tomato and avocado slices.

Day Four: Up for grabs! Get creative with what you have on hand. You could make a chicken potpie, filled with lots and lots of veggies and cubed potatoes to stretch your chicken further. You could do chicken omelets, filled with veggies like mushrooms, peppers, and tomatoes, or do a quasi-Indian chicken masala, using spinach, sweet potato chunks, carrots, peas, some chicken and a jar of tikka masala sauce (or make your own). Serve with brown rice for a filling meal.

Day Five: Today you use the chicken stock you made in your slow cooker earlier in the week. Make a traditional chicken soup with whatever chicken you have left plus carrots, celery, onions and noodles. Or go Asian-style and add Chinese five-spice powder, soy sauce, fresh ginger and garlic to your broth. Add the chicken, some rice noodles (spaghetti works in a pinch), cubed tofu and fresh cilantro. Top with a lightly cooked hard-boiled egg half and you’ve got a Japanese ramen - Vietnamese pho combo that’s filling and healthful.

Cacao Powder & Nibs

Cacao Powder & Nibs

Indulge in dark chocolate with only the flavor and health benefits, and none of the added sugar!

You’ve probably heard it before: “Have some dark chocolate, it’s healthy for you!” The good news – this is partially true! Chocolate indeed contains some compounds thought to be beneficial for health. However, chocolate is frequently consumed in the form of a candy bar – and in addition to those potential benefits, chocolate candy delivers quite a bit of sugar. Enter your new best friends: cacao nibs and cacao powder!

Cacao nibs come from cacao beans that have been roasted and then crushed into small chunks. With their unique crunch and delightfully bitter cacao flavor profile, they make an interesting addition to all sorts of staple foods and meals. When added to granola, trail mix, a smoothie, yogurt or your morning oatmeal, nibs provide a recognizable hint of chocolate, but without all the sweetness. They’re also fun to use as healthy sprinkles over dessert items, such as pudding or ice cream. Making homemade energy bars or bites? Swap out the chocolate chips for some cacao nibs. They can even be sprinkled atop a green salad for some added crunch.

Cacao powder is made from finely milled cacao beans, and can be blended into many recipes: drinks such as hot chocolate or smoothies, dessert items like pudding or French silk pie, or even a family chili recipe. Try blending chunks of frozen banana with cacao powder and almond milk for a simple, creamy smoothie that’s chock-full of nutrients.

Packed with magnesium, fiber and iron, cacao nibs and powder can be part of a chocolate-y treat you can feel good about.

It’s Time to Try Turmeric

It’s Time to Try Turmeric

By: Courtney Kiang, RDN Registered Dietitian Nutritionist

Turmeric is a flavorful spice that can be used in many ways to add some unique flavor to your favorite dishes!

Turmeric is quite the trendy ingredient these days and for good reasons! Turmeric is a spice derived form a root, similar to ginger. It has a deep golden color and unique flavor that can best be described as orange and ginger-like with a touch of bitterness. Turmeric contains a substance called curcumin, which is being researched in both animals and humans for potential anti-inflammatory, antioxidant effects. Ground and fresh turmeric can be found in the spice and produce sections at grocery stores and also as a supplement in capsules or liquid extract form.* Its flavor is enhanced by curry, cumin and other common ingredients in Indian cuisine. Because tumeric is strong and potent, it’s typically called for in small amounts, but of course, more can be added if you discover a new love for the flavor!

This versatile spice can be used in many ways! When starting out, try incorporating turmeric into foods you already enjoy:

When using the fresh root, remember to peel it first and, just like with ginger root, peel the skin using the edge of a spoon. Grate with a fine cheese grater or microplane. Wrap the unused portion tightly in plastic wrap and store in the refrigerator for a week to 10 days.

* Before taking any supplements including turmeric, remember to consult your physician. If you plan to use turmeric as a spice in cooking, it’s not necessary to check with your doctor before using it.

Multivitamins and Your Health

Multivitamins and Your Health

By: Allison Kuhn, MS, RDN, LD, Registered Dietitian

More than 50% of Americans currently take a daily multivitamin to support their general nutrition and health. But is this necessary?

The science surrounding this issue is somewhat contradictory, with a handful of large clinical studies showing no additional benefit of supplementation, while others indicate that specific micronutrient supplementation, such as calcium, vitamin D and moderate amounts of folic acid, may help prevent the development of deficiencies in some people. For many populations, including pregnant women, young children, elderly individuals and those who may fall short in their intake of fruits, vegetables, whole grains, and calcium, a daily multivitamin may help to fill in these gaps in micronutrient intake. What the science also shows is that nutrients and bioactive compounds in foods may work synergistically to impact health, so supplements which are whole-food derived provide the best of both worlds: convenience in form alongside a focus on foods first!

The Scoop on Prebiotics & Probiotics

The Scoop on Prebiotics & Probiotics

While you may have taken an antibiotic to fight an infection, prebiotics and probiotics are proactive rather than reactive, supporting higher levels of healthy bacteria residing in your gut.

Probiotics, prebiotics, synbiotics, antibiotics…so many “biotic” buzzwords are being thrown around these days! What does it all mean? While you may have taken an antibiotic to fight an infection, prebiotics and probiotics are proactive rather than reactive, supporting higher levels of healthy bacteria residing in our gut. You may be surprised to know that bacterial cells actually outnumber our own tissue cells 10:1! Most of these trillions of bacterial cells are actually non-pathogenic and many are even beneficial, working synergistically to support optimal health. As more research is done to characterize our human microbiome, we’re learning that our bodies are like a complex ecosystem, with bacterial cells as key players. Many of these bacterial cells are concentrated in our nose, mouth, and digestive tract, where they play a vital role in intestinal function, vitamin metabolism, and much, much more. When beneficial bacteria predominate in the intestine, this is called “normobiosis,” which favors the following:

Prevention of infectious diarrhea

Improved digestion of lactose

Increased stool regularity

Production of anti-inflammatory compounds

Formation of short chain fatty acids, which can have beneficial effects on cholesterol metabolism

It’s important to distinguish the difference between prebiotics and probiotics, as the terms are not interchangeable. Probiotics refer to viable bacterial microorganisms, such as those present in foods like yogurt, or in supplements, which remain active in sufficient numbers upon reaching the intestine. It’s important that probiotics are “packaged” correctly, as they can be susceptible to degradation by stomach acid and high heat. Prebiotics, on the other hand, can be thought of as “food” for probiotics. These are non-digestible carbohydrates which are fermented by and nourish existing good bacteria and help promote increased production of beneficial strains. Symbiotics provide the best of both worlds – synergistic combinations of both pre-and probiotics.